Monthly Archives: December 2012

12/31/2012

For Time: Partner Workout 1 works, 1 rests 1000M Row 50 K2E’s 100 Burpees 50 SDHP 55#/35# 100 Situps 50 Lunges (L/R=2) 100 Dot Drills (up and back =2) 50 Back Ext. 45# 1000M Row ***Reminder – No afternoon classes … Continue reading

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12/21/12 WOD

12 Days of Christmas 1 Squat Clean 135/95# 2 Burpees 3 Show me pushups 4 Box Jumps 24/18″ 5 Squats 6 Russian Twists 25/15# (L/R=1) 7 Wall Balls 20/14# 8 KB Swings 55/35# (Russian) 9 Sit ups 10 Double Unders … Continue reading

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12/20/12

For Time 6 Rounds of 12 Wallballs 20/14# 14 SDHP 55/35# 12 Pullups

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Weather Closing

Due to weather conditions, there will be no afternoon classes today (11/19/2012). We apologize for any inconvenience.

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12/19/12 WOD

Tabata 8 rounds of: 20 seconds of work 10 seconds of rest Kettlebell Swings 55/35# Double Unders Rest 1 Minute Kettlebell Swings 55/35# Double Unders Score is the lowest number for each round Total score is the 4 rounds combined

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Holiday Hours

Monday – December 24th 6:00 AM Class 10:00 AM Class These will be the only two classes for the day and we will be closed the remainder of the day. Tuesday – December 25th Closed Normal class times the remainder … Continue reading

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12/18/12 WOD

Max Push Jerk 1-1-1-1 For Time: 26-20-6 Hang Power Clean 95/75# Front Squat 95/75# Push Jerk 95/75#

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12/17/12 WOD

26 Minute AMRAP 26 Plate Squats 45/35# 26 Chest 2 Overhead 45/35# 26 Situps 26 Clapping Pushups 26 OH Lunges (L/R=2) 26 Step ups with plate 45/35# (L/R = 2) Score is total number of reps

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12/14/2012 WOD

Partner Workout 1 Works, 1 rests 1000 M Row 20 Strict Pullups 40 Burpees 60 Kettlebell Swings 55/35# 80 Box Jumps 24/18″ 100 Mountain Climbers (L/R =1) 1000 M Row

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12/13/2012 WOD

Deadlifts 12 @ 50% of 3 rep max 9 @ 60% of 3 rep max 7 @ 70% of 3 rep max 5 @ 80% of 3 rep max 3 @ 100% of 3 rep max (did 3 rep max … Continue reading

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